Fitness and Body Building Workouts of Sylvester Stallone, Rocky Balboa of Hollywood

Sylvester Stallone workout mantra and fitness motivation
Sylvester Stallone workout mantra and fitness motivation

Michael Sylvester Gardenzio Stallone, the ‘Rocky Balboa’ of Hollywood born on 6th of July, 1946 recently entered into age of 70’s. This golden globe award winner has shown the world that age is no barrier for him, as even at this age he maintains a physique that stands unmatched in the industry. Stallone is a huge fan of Everton FC and maintains a keen interest in English football. 

team expandables with Sylvester Gardenzio Stallone
Team expandables with Sylvester Gardenzio Stallone

This ‘Expendables’ star owing to his amazingly fit physique insists on doing his own stunts in his movies and frequently ridicules the idea of a body double. As insane as it may sound, the physically demanding roles have landed the star in quite a lot of trouble. Stallone has suffered countless injuries throughout his career but this has never been enough to break his spirit.

hollywood star and action hero Sylvester Stallone
Hollywood star and action hero Sylvester Stallone

Stallone, for the whole of his career has maintained a bulky physique and has promoted some very intensive workout regimes like his infamous ‘Dragon Fly’ for working out abs.

 

Sylvester Stallone body stats and fitness
Sylvester Stallone body stats and fitness

What are John Rambo’s current body stats?

  • Height: 1.79 m (5’9”)
  • Weight: 185 lbs (84 kg)
  • Chest: 44 inches (112 cm)
  • Waist: 39” inches (99 cm)
  • Biceps: 17 inches (44 cm)

 

Maintaining these amazing body stats at this age isn’t child play. It requires enormous amounts of dedication and commitment.

Stallone who has had a very tough start to his glamorous career has faced many challenges that made him hit rock bottom.

Being a struggling actor, he had many doors shut on him and many people trying to crush his dreams. Despite all these downfalls, today the same man who had to sleep on the streets and had to sell his dog just because he couldn’t afford to feed it, is one of the most renowned names in the Hollywood hall of fame with a net worth more than $400 Million.

Stallone has been a role model to many actors over the decades, rightly so, because more than often, his name has comes up with the likes of those who are ‘Self Made’.

Sylvester Stallone body building workout routine
Sylvester Stallone body building workout routine

Let us now try and unravel the star’s workout regime which he has maintained rigorously throughout his four-decade long career. Following is the New York born legend’s seven-day workout routine. His routine is divided into two sessions spread across seven days of the week. One is the morning session followed by an equally intense afternoon session.

 

Sylvester Stallone gym workout pictures
Sylvester Stallone gym workout pictures

DAY 1,3,5 – Monday, Wednesday, Friday

Morning: Chest and Abs

  • 4 sets of incline bench press of 8-10 reps
  • 4 sets of dumbbell flys of 10-12reps
  • 5 sets of close grip bench press of 6-8 reps
  • 6 sets of wide grip chin ups of 8-10 reps
  • 4 sets of bent over one arm dumbbell raises of 8-10 reps
  • 3 sets of raised leg crunches of 8-10 reps
  • 3 sets of seated extension of 8-10 reps

Afternoon: Shoulders and Arms

  • Military Press (4 sets, 8-10 reps)
  • Side Lateral Raises (4 sets, 10-12 reps)
  • Bent-over Dumbbell-Flys (5 sets, 6-8 reps)
  • Barbell Curls (3 sets, 8-10 reps)
  • Seated Incline-dumbbell-curls (3 sets, 8-10 reps)
  • Concentration Curls (4 sets, 10-12 reps)
  • Lying Dumbbell-raises (3 sets, 8-10 reps)
  • Bent-over One-arm Lateral Raises (3 sets, 8-10 reps)
  • Cable Pull Downs (3 sets, 10 reps)
  • Alternate Leg Raise (3 sets, 8-10 reps)
  • Decline Bench Sit-ups (3 sets, 8-10 reps)
  • Oblique Crunches (3 sets, 6-8 reps)
Sylvester Stallone muscular body building tips
Sylvester Stallone muscular body building tips

DAY 2,4,6 – Tuesday, Thursday, Saturday

Morning: Legs

  • 4 sets of seated calf raises of 8-10 reps
  • 4 sets of standing calf raises of 10-12 reps
  • 5 sets of barbell standing calf alternating raises of 8-12 reps
  • 4 sets of incline leg press of 8-10 press
  • 4 sets of squats of 8-10 press
  • 4 sets of seated leg extensions of 8-10 reps
  • 4 sets of ham string curls of 10-12 reps
  • 4 sets of leg extensions of 10-12 reps
  • 4 sets of stiff leg dead left of 10-12 reps

Afternoon: Rear Deltoids, Traps, Abs

  • Bent-over Dumbbell Rear-Delt Raise (4 sets, 8-10 reps)
  • Cable Crossovers (4 sets, 10-12 reps)
  • Reverse Pec-deck Flyes (5 sets, 8-12 reps)
  • Barbell Shrugs-front (4 sets, 8-10 reps)
  • Barbell Upright-rows (4 sets, 8-10 reps)
  • Flat-bench Cable-rows to Neck (4 sets, 8-10 reps)
  • Ab Crunch (4 sets, 8 reps)
  • Oblique Crunches (4 sets, 10 reps)
  • Cable Crunch (4 sets, 10-12 reps)
sylvester stallone rocky pictures and workout
sylvester stallone rocky pictures and workout

DAY 7 – Sunday

Cardiovascular Activities

  • Two hours of jogging
  • Rope skipping

 

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Stallone believes in hitting the gym every day and works out for 1-2 hours on a daily basis. Given the fact that he isn’t getting any younger, maintaining that amount of muscle in the body is a humongous task. Building a ripped physique is only half the battle won, maintaining it is equally taxing. He truly is an inspiration to the millennial generation as he effortlessly portrays how one can maintain a balance between work and physical fitness.

 

Sylvester Stallone fitness mantra
Sylvester Stallone fitness mantra

Only working out regularly isn’t all, the superstar also follows an equally strict diet to maintain his Greek god-like physique. Experts have said that physical training only contributes to 20% of your body transformation, the rest depends solely on how strict your diet is.

Sylvester Stallone workout routine and tips
Sylvester Stallone workout routine and tips

 

Stallone knows this to be true and hence follows a very strict diet plan. He believes in muscle gain and fat loss because of which his diet plan is similar to that of a bodybuilder comprising high levels of proteins and carbohydrates. Following is Sylvester Stallone’s diet routine.

 

  • Pre-Breakfast – A glass of amino
  • Breakfast – 3 egg whites, half yoke, oatmeal, toasted pumpernickel bread, fresh papaya
  • Lunch – Fish and brown rice, whole grains, vegetables, broiled skinless chicken
  • Dinner – Salad, broiled fish, high-fibre toasted bread

 

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Adding to a strict diet, Stallone does not consume alcohol as he believes it would come in the way of his bodybuilding. He also usually listens to music when he works out and recommends it to everyone one who aspires to become like him.

Sylvester Stallone best fitness mantra and quotes
Sylvester Stallone best fitness mantra and quotes

As said by Stallone, “I am not the richest, smartest or the most talented person in the world, but I succeed because I keep going and going and going”. Stallone believes that a great body cannot be achieved without handwork and hence advice all his followers to never lose hope and keep working towards their goals.

 

Shubhankar Kamat

Shubhankar Kamat

Shubhankar Kamat is a student at NMIMS, Mumbai pursuing his post graduate degree in MBA, he has also done Engineering in IT from St. Francis Institute Of Technology, Mumbai.
Being a gym-enthusiast, writing on matters of fitness and health comes naturally to him. You can mostly find him listening to classic rock or watching football.
Shubhankar Kamat

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27 Comments on Fitness and Body Building Workouts of Sylvester Stallone, Rocky Balboa of Hollywood

Durgaprasad Mondkar said : Guest Jul 24, 2017 at 1:19 AM

Well researched and well written article.Rocky Stallone is also my idol

Samir Kale said : Guest Jul 23, 2017 at 10:16 AM

Excellently written and very good research done. 👏👏👌👌👍👍

admin said : administrator Jul 23, 2017 at 9:52 AM

Surely, I am working on the next one. Will be live soon. Stay connected, Stay healthy !

Chandrakant chaurasia said : Guest Jul 23, 2017 at 8:48 AM

Great article, and commendable writing! This piece is comprehensive and interesting enough to hold my interest till the very end.

Sohan Nirkhe said : Guest Jul 23, 2017 at 8:45 AM

This was of great help! Thanks!

Gauri said : Guest Jul 23, 2017 at 8:22 AM

Knowing how the masters have been shaped is a great idea to help people take their healths seriously. Its all in our own hands! Thanks a lot. Would look forward for more! :D

Rishabh shetty said : Guest Jul 23, 2017 at 8:06 AM

Wow, was so eagerly waiting for an insight on the legendary workout plans. This was really good. Please write more such posts. Looking forward to it

Divya Iyer said : Guest Jul 23, 2017 at 8:00 AM

Amazing post shubhankar! With all accurate information. This also shows that the writer hi. Self is quite ,Concerned about health and fitness and trying to inspire others to inculcute the same regime :)

Aaron DCosta said : Guest Jul 23, 2017 at 7:35 AM

Great piece of information.. Keep writing👍

Drushti Makhecha said : Guest Jul 23, 2017 at 7:27 AM

Amazing article! Thank you for the motivational information Shubhankar! Everyone needs to read this!

Neel Naik said : Guest Jul 23, 2017 at 7:25 AM

Got some great insights from this very well written article. Cannot wait to inculcate this into my workout regime!

Akshit shah said : Guest Jul 23, 2017 at 7:23 AM

Very well written :) It points out certain aspects which are ignored by many people

Sahil Kuchroo said : Guest Jul 23, 2017 at 7:18 AM

If he can do it.... Every one can....

Priyanka Kamath said : Guest Jul 23, 2017 at 6:52 AM

Very well written with inspiring facts and also it clearly shows how passionate you are towards fitness. I wager that if more people read this, they would definitely think differently about fitness.

Felicidad dsouza said : Guest Jul 23, 2017 at 6:27 AM

Amazing!! Well done 👌

Shilpa said : Guest Jul 23, 2017 at 6:26 AM

Awsum writeu... Keep it up

Seema Raje said : Guest Jul 23, 2017 at 6:21 AM

Well done 👍🏻

Shrutika said : Guest Jul 23, 2017 at 6:13 AM

Well written facts..and an inspiring one!!

Laksh Bahukhandi said : Guest Jul 23, 2017 at 6:00 AM

Great article .. Rocky fan forever 💪

Ramya said : Guest Jul 23, 2017 at 5:47 AM

Good one..

Murlidhar said : Guest Jul 23, 2017 at 5:45 AM

Good post. Very nicely articulated the facts and figures. Passion is spilling in the talks written by Shubhankar in this article...keep it up.

Akkshay Bhakta said : Guest Jul 23, 2017 at 5:44 AM

Thanks on the workout and diet info, very few articles include both diet as well as workout plan in one single page. Even i am a gym enthusiast and i love reading articles related to fitness and have been following Sylvester Stallone's and many other fitness trainer's workout routine. Thanks again on this detailed information

Naina Kamat said : Guest Jul 23, 2017 at 5:28 AM

What a rigorous regime ! WOW ! At 70 !!!

Prachi kate said : Guest Jul 23, 2017 at 5:20 AM

Very well written ..

Steven Quadros said : Guest Jul 23, 2017 at 5:19 AM

That was very informative and inspiring. Good job Shubhankar

Pranav Deo said : Guest Jul 23, 2017 at 5:16 AM

Very nicely written....Way to go...!

Mitali said : Guest Jul 23, 2017 at 5:14 AM

Interesting!! Liked it very much!